Category: Poopdeck

7 Pax for 7 of Diamonds

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COP
Mosied down to Papa Docs lot for:
Morracan night clubs x 15
Windmills x 10
Sun gods x 10
LSS x 10
Bonsai cherry pickers x 10

Mosey up to The Office lot for the Thang

7 of Diamonds – The Q finds a diamond and a single exercise is performed at each point in multiples of 7 for seven rounds. First round together, all other rounds OYO.

Round 1 – 7 Burpees
Round 2 – 14 Flutter kicks (4 count)
Round 3 – 21 Merkins
Round 4 – 28 Squats
Round 5 – 21 Merkins
Round 6 – 14 Flutter kicks
Round 7 – 7 Burpees + 5 thanks to the cat lady

LBCs for the 6

Didn’t let the pax know about rounds 5-7 until we got there. The second round of merkins wasn’t well received.

Made it back to COT for 5 mins of Mary called by each of the 7 PAX. Almost did the extra merkins to get to 200 for the Q, but didn’t want a mutiny.

Great push by the PAX and thanks to Costanza for the opportunity to lead.

-©

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Coupons of Rock

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Had a total of 12 plus myself to attend a beat down with Coupons. I wasn’t feeling all too well today after seeing the Doctor yesterday. So my goal was to help with form and to push the PAX to getting a good proper burn while using the right form.

The Thang.

I had 7 different stations

I had the group count off by 7’s to determine which station was their start point.

#1 (The Counter) was 5 station suicides with burpees at each cone. Once the group at this station completed this is what made the PAX move to the next station.

#2 Lateral Raises to Center. This was hard for most due to size of pavers being used. So it resulted in different various shoulder exercises. All focusing on the shoulders.

#3 Colt 45’s (lots of mumble chatter here) yes these pavers were larger than station #2. Just like the bicep curls of 21’s. This was a 15 rep  bicep curl count going from arms down to 90 degree angle with elbows in. Followed by another 15 rep curl from 90 degree to paver to chest. Then lastly 15 rep count full bicep curl. Hence the 45’s. Once you hit 45 you started back again till moving to next station

#4 Burp Merican. This was a Burpee that increased the number of Mericans per each rep. So your first Burpee when down in the Merican you completed one. Then the second Burp you did 2 Mericans, and so forth.

#5 Alligator Merican with Bear Crawls. You started out doing the Alligator Merican from point A to point B. Once you made it to point B you Bear Crawled back to point A. You continued this until moving to next station.

#6 Elf on the Shelf. You started with a paver on one side of you. Grab the paver on that side while keeping it on that side basically made a rainbow motion brining paver to other side. Touching the ground, then bring back.

#7 Center Chest Raise. Grab paver in hands with palms/wrist facing up. With elbows locked go from waist to 90 degree angle (Shoulder/chest height) straight out. Squeeze then slow let down. working the lower chest.

The PAX completed the first round. I had them circle up around me and had Story time. I talked about my past a little and about what the past can do to you. Give you excuses, push you, or hurt you. That you shouldn’t use the past to determine your failures but use it to better you and make you a better person. Push you. After the short talk I sent them for round 2. I hope that little bit helped because I didn’t hear as much mumble chatter and saw a different fire under all the guys out there. It was an honor to Q at the Poopdeck and share a little about myself.

Ended with COT.

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Clutch’s Chain Gang (VQ)

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  • QIC: Clutch
  • When: 08/08/2019
  • Posted In: Poopdeck

We had  13 HIM post today at Poop deck.

We started off with a mosey around the parking lot then a warm up of:

Moroccan nightclubs, SSH, Mountain Climbers, Windmills, and Bur-pees

After which, we moseyed down to the boat launch parking lot for the “Thang” which is where Pax were able to become part of Clutch’s Chain Gang:

2 teams got the chance to carry or pull one of my 20ft logging chains about 50 meters out and back while the rest of the team completed AMRAPs of LBCs, Lunges, Monkey Humpers, Squats, Smurf Jacks, then Shoulder tap planks. Then we rinsed and repeated a second time through.

After that it was a trip to the flag pole where we completed a few rounds of 20: Bulgarian split squats, Dips, incline Merkins, Derkins, and Step Ups. Between each exercise we alternated trips around the flag pole doing Bear Crawls then Lunge Walks.

We had a few min left so we moseyed back to the beginning for a short ab lab of: Big boys, American Hammers, Freddy Mercuries, and Dying Cockroaches.

I also had added some conditional Bur-pees which we never got to do while out on post :

5 OYO for every boat on a trailer that past, and 5 OYO if a police officer was at the landing. We got had neither happen so We did 5 for a visiting Pax ” Drug Dog” and 5 in honor of our new Wednesday AO “Ship Wreck”

I had a great time leading this awesome group of men!

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High Intensity Poop

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The Gloom was dark and full of terror.  12 bad a@# High Impact Males rolled up to PoopDeck to get some, and some they got.  A disclaimer was given and off we mosey’d on over to the Papa Dock parking lot where they have a fishing pier.  Early morning fishermen looked on with furrowed brows at a motley crew of 12 guys dressed in dark clothing running at them, wondering what in the world was going on.  We did not care, we know we are crazy.

As practice for my first High Intensity Q next Wednesday at the yet to be determined AO name, I did a high intensity COP consisting of 3 rounds of Circle Burps(High Knees with each Pax calling out “down” and doing a burpee for a total of 36 Burpees).

We then did a Dora consisting of 100 Donkey Kicks/150 Curb Dips/200 Single count Lunges.

The sweat was dripping and heart rates were pounding as we mosey’d on over to one of the big parking lot walls where we did Balls To The Wall Walks(Pax hand walked a certain distance while the other Pax did Burpees till all Pax did the Wall Walk). Then we mosey’d on over to one of the parking lots and did Cha Ching parking lot agility drills(you have to be there).

Our grand finally with 10 minutes left on the clock was a Fia inspired exercise called the pancake.  You do 1 merkin, flip over and then do a big boy.  We finished in a 1/1,2/2,3/3+ rep range till we hit time.  A real crowd pleaser. 

Prayers for kids growing up in broken homes and using athletics to get out of a bad situation. Prayers for violent deaths, upcoming surgeries and the overall state of the world. Tune in next time for more pain and suffering! Peace!

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Me Hearties Take on the Poopdeck, argh!

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Sixteen of the roughest, toughest Pax, along with an experienced FNG (Coach Steve, now and forever known as “Trench”) joined YHC on a steamy morning at the Poopdeck.  Here is how it went down:

Warm – o- rama

  • Short mosey around the Bowl-n-Bounce, peppered with Toy Soldiers, Butt Kickers & High Knees
  • 10 Wind Mills IC
  • 20 SSH, IC
  • 10 LSS IC
  • 10 Sungods forward, IC, 10 backwards

The Thang, Part 1

We divided in to 3 groups for a three stage beat down; each group completes all of the exercises in the stage together, then takes a short lap to the next stage.  Each group completes all three stages twice:

Stage 1

  • 10 Jump squats
  • 10 single count curls/arm (25 lb dumbell)
  • 20 Nolan Ryan’s (10/side)
  • 25 LBCs (single count)

Stage 2

  • 10 Lunges per leg
  • 10 WWII Sit ups
  • 10 Tricep hammers/ arm (20 lb dumbell)
  • 10 Diamond merkins

Stage 3

  • 25 SSH
  • 20 Flutters (per leg)
  • 15 Derkins
  • 25 CDDs

The Thang, Part deaux

Partner up to knock out this list, one exercising, one taking a parking lot mosey:

  • 100 Lunges
  • 75 Ranger Merkins
  • 75 Bobby Hurley Squats
  • 75 Carolina Dry docks
  • 75 Crab Cakes
  • 75 Werkins
  • 75 Monkey Humpers
  • 100 LBCs
  • 40 Flying Squirrels

I don’t think anyone made it past the dry docks before we called Omaha for some Mary (flutters, Freddy Mercuries, American Hammers, all IC)

COT:

Reminder of the Sweati set to take place this Saturday; 3rd F prayers at the local schools in the planning stage; Q-School at Bermuda Triangle continues on Friday.

Wolverine took us out.  As ever, I’m grateful for this group of men, and the chance to lead.

 

 

 

 

 

 

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The Return of Austin Powers

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5 Brave PAX descended on the PoopDeck for the first of YHC’s back to back Q’s. Austin Powers was a welcome sight, not sure if there was more time between the movie sequels or his posts. Here’s how we got after it:

Warmup dedicated to Lake Wylie OG Witch Hunt. 1 Exercise followed by Burpees starting with 10 and ending with 1. Newer Lake Wylie Pax were not familiar with this type of COP.

Mosey the “hill” next to Sherwin Williams for 11s with squats at the bottom and merkins up top. NUR up the hill, run downhill.

Mosey to the boat launch parking for a set of ladders using the light polls as our markers.

Mosey to the Memorial by Papa Docs where we bear crawled the circle and finished with 17 Erkins, 17 Derkins, and 17 step ups.

Mosey back for COT

Until tomorrow, Wild Thing out!

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A

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12 attended the Poopdeck this morning and came ready to work.  I gave the usual disclaimer  and then informed the PAX that it has been awhile since I’ve been on the Exicon and decided to work my way through the whole thing.  Today of course, were exercises that began with A.  So we took off for a fast mosey along the “backside” of the Poopdeck.  Along the way we did some side steps, NUR, and Toy Soldiers before circling up for a quick warm up back at the starting point.

The Warm-up consisted of “ATM’s” so we held plank and performed the next 3 exercises in cadence.

  1. Alternating Shoulder Taps
  2. Tempo Merkins
  3. Merkins

Our next stop was at the front of the parking lot on the road between the Bowl n’ Bounce and Gas Station for some Ascending Curb Crawls w/Absolutions. I chose this spot specifically because there was some grassy area just past the curb that saved our elbows.

Starting at one side of the street/curb we would bear crawl across and perform 1 Absolution.  Bear Crawl back for 2 Absolution and continue onward until we reached 9 Absolution.

From there another fast mosey to the nice parking lot and a quick stop on the side building wall for some Ascending Testicles.  15/45/ degree Derkins in plank position with feet on the wall.  I didin’t make the PAX go full BTTW because there was quite a bit of grumbling.  OH YEAH!  The cat lady was spotted here as well so 5 Burpees for all!

Off to the main course for some A.L.A.R.M.S.  The Exicon says they are kinda like B.O.M.B.S. (which are kinda like Dora’s) so I planned this to be a partner routine, but had a backup plan if the PAX were odd numbered.

I had some cones set out to at the starting line and then another set 10 yards out and another set about 30 yards out from the starting line.

For the routine 1 partner would perform the exercise while the other PAX would Crab Walk to the 1st cone (10 yards) and then Apple Turnover and Bear Crawl to the 2nd set of cones (about 20 yards), and then finally sprint “AYG” to the finish (which was a tree about 30 yards out from the last set of cones).  Mosey back and switch.

The Exercises were:

  • Angle Grinders (50) – These were new and fun.  Start in plank, then go to downward dog, touch hand to opposite knee, back to plank and Merkin, then repeat with other knee, that’s ONE.
  • Lunges (100) – 2x Count
  • Alternating Shoulder Taps (200) – 2x Count
  • Russian Twists (300) – Single count (because time was running low).
  • M – This was the “Movement” by the other PAX not doing the exercise.

After finishing up we slowly moseyed back to COT and had enough time for some Hello Dolly’s and Freddy Mercury’s.

Today was a lot of fun and I think I’m going to enjoy working my way through the Exicon, there are a lot of great ideas in there and it has grown SO much since the last time I’ve looked at it.

COT – Consisted of the usual, Praises for Baby Snowball, and PAX travelling on vacations with their families.  Not many spoke up today so Prayers all around for the ones that were left unsaid.  Also, the YETI is coming sometime in July……..

Thanks for the Q Peg, it was a lot of fun and you were missed!

Until next time,

-FLUX-

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Independence Day Pre-Blast

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What:  July 4th Convergence

Where: The Hive – Fort Mill High School

When: 0515 with 2nd F afterwards at Kingsley Panera

Spread the word PAX!!

Keeping with Independence Day tradition, we will be closing AO’s in the Fort and Lake Wylie to converge and celebrate the gift of our independence.

There will be options for boot camp, run, ruck or kettlebell to be led by one of the Thursday AO site Q’s.  Who will lead which workout you might ask?  Show to know.

The theme of our workout will be, appropriately, independence.  SYITG!

Cyclops, Gekko, Jiffy, Peg, Beacon, Royale, Atlas, Birdcage

 

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Let’s Play

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So in my last Q I was drunk/hungover and in this one I am currently sick.  However duty calls and myself and 12 other Pax answered the bell for this morning’s workout. After a disclaimer we moseyed around the Bowl N Bounce buildings while also doing Toy Soldiers/Bear Crawls/Crab Walks.  

COP- SSHx20-Cherry Pickersx10-Mini Sun Salutations(Reach To Sky/Touch Toes/HoneyMooner/Down Dog)-Merkinsx10-Mini Sun Salutations-Plank Jackx10-LSSx10

While 1 Pax was in BTTW position and shimmied from one end of a wall to another the Pax that were waiting did Burpees.  With 13 Pax we did a lot of Burpees.  We then moseyed on over to the Habitat For Humanity parking lot.

Main Event 

We played Catch Me If You Can-Partner A does 5 Burpees while Partner B Bear Crawls. Partner A then sprints and the 2 Pax switch exercise.  We did three rounds of that then another three rounds with Crab Walks instead of Bear Crawls.

We then did a DORA. 100 Lunges/200 Big Boys/300 Jump Squats.  We did not have enough time to finish so we headed back to COT.  

Prayers/Announcements

Murph scheduled after Monday morning’s workout for Memorial Day.  Prayers for healing of cancer and heart disease.  Thanks Peg for opportunity to lead. Peace!

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